Dumbbell Cross-Crunch Reach. Hold a light dumbbell in each hand and lie face up with legs perpendicular to mat. Contract core muscles and lift shoulder blades off the ground, reaching right hand toward left toes. Hold for 2 counts, then lower; repeat, reaching left hand to right toes. Do 10 reps per side.

What to eat before and after your workout. I would recommend coconut or almond milk in place of the low-fat milk for the smoothie. Also, add in a handful of spinach or other green to make the smoothie even more powerful!

Leaning Camel: In yoga, Camel is a pose that increases flexibility in your spine, but this challenging variation using a weight strengthens your quads and abs. This exercise works the abs as they lengthen, which creates a lovely, lean torso. Here is a detailed description of the leaning camel to help you master the move. Photos courtesy of Jenny Sugar